myofascial release is basically a massage. self-myofascial release is massaging yourself. normally using foam rollers, lacross balls, tennis balls, or those roller sticks they came out with about a decade ago. Or just rubbing your muscles yourself.
I just do cloud hands, stretch and massage at the same time.
tai chi is pretty cool for older people to keep their sense of balance, focus, and all around proprioception.
It's a real martial art, I'll show you something cool. Grab a 20lb dumb bell and hold it to about ear height, notice the weight on your leg. Now jab with your free hand. Tai chi is teaching you to put the weight on your leg without an actual weight, so you can put more force behind your punches. All the movements are a way to shift your weight from one leg to the other.
Think of one of those bobbing bird things that dip their nose in water. There's a fixed rod that it rotates on(your spine), then there's the long thin snout(your punch), and the counter weight in the back(your guard hand).
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